Zamkatimu
Kukweza ndi zakudya, ndi dermatologist waku Britain a Nicholas Perricone, adakhala wogulitsa kwambiri atangowonekera.
Adayitcha chakudya chokweza nkhope, popeza mphamvu zamphamvuzi zidachepetsa kulemera kwake komanso mphamvu yonse yobwezeretsanso mphamvu. Ndipo zotsatira za izi zinali zowonekeratu, monga zimawonetsedwa molunjika kumaso - makwinya adasalala, khungu limakhala labwino, khungu limakhala lolimba, komanso tsitsi lolimba komanso lowala.
Chowonadi ndi chakuti maziko a zakudya za Perricone ali ndi antioxidants ndi mavitamini, zipatso ndi zipatso, komanso nsomba zam'madzi (makamaka nsomba).
Momwe mungachepetsere thupi ndikubwezeretsanso thupi pazakudya Dr Perricone
Chofunika kwambiri, muyenera kuchotsa m'moyo wanu zomwe zimapangitsa kuwonongeka kwama molekyulu pakhungu. Zomwe, kuwonjezeka kwa shuga, kusowa tulo, kutentha kwa nthawi yayitali, Kusuta, mowa.
Zogulitsa zazikulu zazakudya:
- Salimoni. Nsombayi ili ndi mapuloteni owonda kwambiri omwe amabwezeretsa maselo ndi mafuta acids omega 3, yomwe imapatsa khungu khungu kupatsa Kuwala ndi kutsitsimuka. Kuphatikiza apo, ili ndi ma antioxidants komanso chinthu cha DMAE, chomwe chimasunga minofu, kuphatikiza minofu ya nkhope ndikuletsa makwinya.
- Zipatso ndi zipatso (raspberries, blueberries, strawberries, vwende, maapulo, mapeyala) a mchere. Palinso ma antioxidants ambiri omwe ali ndi chakudya chokhala ndi glycemic index omwe samayambitsa kuwonjezeka kwa shuga wamagazi.
- Masamba obiriwira. Mulinso ndi ma antioxidants omwe amalepheretsa zopitilira muyeso ndikuletsa ukalamba.
Momwe mungadye pa chakudya cha Dr Perricone
Idyani chakudya mosasamala: choyamba zomanga thupi, kenako chakudya.
Pali mitundu iwiri ya zakudya zotchuka - masiku atatu ndi masiku 2. Dr. Perricone amanenanso kuti kudya nsomba mwina kawiri patsiku mkati mwa zakudya zamasiku atatu, mumawoneka bwino. Kuphatikiza apo, mtundu wafupikowu umathandizira kukonzekera zakudya zazitali ndikuwona momwe zikukuyenererani.
Zakudya zamasiku atatu zokweza nkhope:
Chakudya cham'mawa: omelette woyera-mazira 3 mazira ndi dzira limodzi lonse (kapena) 1-110 g nsomba (nsomba imatha kusinthidwa ndi nyama ya nkhuku kapena tofu); theka chikho cha oatmeal, theka chikho cha zipatso ndi kagawo ka vwende; Magalasi 160-1 amadzi.
Chakudya chamadzulo: 100-150 magalamu a nsomba kapena tuna; saladi wa masamba obiriwira wobiriwira ndi kuvala mafuta ndi mandimu; 1 kiwi zipatso kapena kagawo ka vwende ndi theka chikho cha zipatso, 1-2 makapu madzi.
Chakudya chamadzulo: 100-150 magalamu a nsomba; saladi wa masamba obiriwira wobiriwira ndi kuvala mafuta ndi mandimu; theka chikho masamba steamed (katsitsumzukwa, broccoli, sipinachi); chidutswa cha vwende ndi theka chikho cha zipatso, makapu 1-2 a madzi.
Musanagone mutha kudya: 1 Apple, 50 g wa bere la Turkey; 150 g wa yoghurt wachilengedwe wopanda zowonjezera; mtedza wocheperako, mtedza kapena maamondi.
Zakudya zamasiku atatu zokweza nkhope:
Mfundo yoperekera mu mtundu wa masiku 28 ndi yofanana: katatu patsiku ndi zokhwasula-khwasula 3, koma zinthu zambiri:
- nsomba za m'madzi ndi nsomba, Turkey bere ndi nkhuku;
- masamba onse, kupatula ndiwo zamasamba (mbatata, kaloti, beets), nandolo ndi chimanga;
- amadyera;
- zipatso ndi zipatso, kupatula nthochi, malalanje, mphesa, chivwende, mango, papaya (zimayambitsa kukwera msuzi wamagazi);
- mtedza wosaphika (walnuts, pecans, amondi, mtedza);
- nyemba (mphodza ndi nyemba), maolivi ndi mafuta;
- mkaka wopanda mafuta ochepa;
- mafuta;
- pakati pa zakumwa - madzi, tiyi wobiriwira ndi madzi owala amchere.
Zomwe osadya
Oletsedwa mowa, khofi, masodasi ndi timadziti ta zipatso, zakudya zopangidwa ndimakudya ndi chakudya chofulumira, zinthu zophika ndi maswiti, chimanga chilichonse kupatula oatmeal, sauces ndi marinades.
Muyeneranso kumwa madzi okwanira (magalasi 8-10 amadzi, tiyi wobiriwira) ndi masewera olimbitsa thupi.
Zambiri pazakuwonera zakudya kwa Dr Perricone muvidiyo ili pansipa:
